Stand with one leg forward and one leg back. Bend your knees so one thigh is parallel to the ground and then lift your toes up on the front foot so that you're balancing on your heel.

Flex Stretch - Hip Flexor Stretch

Stand on a bench. Place your back foot behind you in a back-lunge position. Lean in and let your front foot stretch your hip flexor.

Single Squat - Strong Legs

Squat down and lift one leg off the ground letting the other leg support all the weight.

Lateral Step-Up with Kick - Strengthen the outside quad

Stand with your left side next to a step that's eight to 12 inches high. Step up with your left foot, driving the right foot in the air so it's even with your waist. Step down and repeat 8 to 12 times on each side.

Superman - Lower Back Exercise

Lie on your stomach with arms extended out in front of you. Arch your lower back so that your arms and legs come off the ground in flying position.